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Strategies for Successful Weight Loss

We’ve all been there - the New Year’s resolutions is to lose
weight and adapt a healthier lifestyle.Each year we tell ourselves “this is the year I’ll do it.”The health clubs are jammed with others making
the same resolution.You see all your
friends and co-workers.Everybody is
talking about the latest diet to lose the pounds quickly.They are all basically the same – eat less
and exercise more – burn those calories. Like most things in life, there is a
lot more to it!

Most people will start with some success.They’ll lose a few pounds and feel a bit
better.If they are lucky, someone will
even notice!They have cut back on alcohol
consumption, ate salads at lunch, skipped a meal here and there, swore off
desserts, and worked out hard at the gym.But soon comes the dreaded “plateau” and the pounds are no longer flying
off.This is happening for a variety of
reasons which I’ll discuss later.

However, along with the plateau comes discouragement. And these thoughts creep in, “I’m working so
hard and nothing is happening.I deserve
some of those foods I used to love” and the old habits start to creep back
in.You have a beer or wine, cheat a
little bit at lunch, have a dessert, skip a workout, and before you know it,
all the weight you worked so hard to lose is back on and perhaps a few more
bonus pounds.Unfortunately you are not
alone.This is how over 95% of all diets
end.However, there is another outcome.If you read on you’ll learn how you can get
lasting results.

Here’s the secret.There
is no such thing as a “diet” – there is only a “way of eating.”By that I mean how you eat needs to be
sustainable.It needs to be your norm,
not the exception that you do every now and then to lose the pounds that your
previous splurge put on.Here’s what to
do.First and foremost, eat nutrient
dense foods.We are told the equation is
simple – eat fewer calories and exercise more and we will lose weight.

Truth be told, the formula is much more
complex – all calories are not created equal.A calorie is a potential for energy.How and when your body uses that calorie can yield completely different
outcomes.I can guarantee you that 75
calories from a hard-boiled egg and 75 calories from a glazed donut will behave
completely different in your body.Look
back at previous columns I’ve written or go to my blog for a refresher on these
healthy foods.

Second, it is not only about weight, but also size! We need
to measure body fat, not just weight.I’ve
written in the past about the importance of protein.It is protein that builds muscle.Muscle burns fat and weighs more than
fat.If we are working out too hard and
not providing our body with enough nutrients, in order to keep up with the
exercise our body will actually break down muscle.In a surprising number of people, a high
percentage of their weight loss is coming from muscle loss disproportionate to
fat loss.I always get a chuckle when a
client is upset because they have not lost any weight, but they are down two
dress sizes!

Fourth, be aware of hormone imbalances.Imbalances of estrogen and progesterone in
women promote fat storing.Low DHEA and
testosterone in men and women reduce the ability to burn fat and build muscle.High estrogen in men promotes fat storage.High progesterone in women promotes insulin
resistance.With low thyroid function
(hypothyroidism) muscle building is slowed, metabolism is slowed, sex hormones
are not produced sufficiently and are out of balance, and general low energy
and fatigue is experienced. How do our hormones get out of balance?Too much stress and poor food choices are the
major culprits.

The best program for long term health and vitality will be
one that addresses your individual needs.Working with a qualified nutrition consultant you can determine what
foods you need to add to your diet, what exercise is right for you, and whether
or not your hormones are in balance.As
these areas are brought back into balance your metabolism will improve, enabling
you to lose weight in a healthy manner.It
may take some time to get the body back on track.The body has built-in healing mechanisms and
with proper nutrition and healthy behaviors the body will heal.As the body heals you will lose fat and
weight.

Bernard Rosen, PhD is a Nutrition Consultant and
Educator. He works with individuals, groups, and at corporations to create
individualized nutrition and wellness programs. His office is in Mequon, WI. To
learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call
(262) 389-9907 or go to www.brwellness.com.

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